SKINNY SWAPS THIS SUMMER

With warmer temperatures on the horizon, most of us—like it or not—are shedding many of the layers we’ve been draped in over the last several months. Of course some have an easier time than others maintaining a healthy body weight by eating well and staying active during the winter months. But national surveys continue to suggest that all of us could stand to improve our overall eating habits. Here are no-sweat satisfying and sensible solutions.

Lose a layer. Instead of pouring gobs of oil, butter, or dressing on vegetables and other foods, swap them for a spray bottle and the juice of a lemon. If you spritz or mist olive oil and squeeze lemon juice over your vegetables, you can save hundreds of calories and tons of sodium. Make your own light and flavorful citrus dressing with fresh squeezed lemon, lime, orange or pink grapefruit juice, a dash of extra virgin olive oil, and seasonings like fresh herbs, garlic and spices.

Redo your wrap. Replace your usual flour tortilla wrap with one made with lettuce. Use collard greens and iceberg lettuce in place of flour tortillas, wraps, and buns for sandwiches and burgers. You can fill the wraps with sprouts, avocado, cucumbers and other high fiber fillings to create a healthier lunch.

Make a snack swap. Replace snacks like pretzels, chips and other processed, salty and calorie-laden snacks for pistachios. They are known as ‘skinny nuts’ because they’re a good source of both filling protein and fiber. They are 100 calories; you can have about 30 pistachios—twice the amount you’d find for most other nuts. An added bonus is that as their shells pile up, they serve as a visual cue and make you aware of how much you’ve had.

Start your meal with an appetizer. Just as a cement speed bump slows your car, an edible speed bump slows your eating. Eat a bowl of broth-based soup, an apple, or a handful of sliced veggies and spicy salsa.

Just grill it. Think ‘Fruit and Frozen’ this summer while satisfying a sweet tooth. Fruit is nature's dessert, and when brushed with a touch of olive oil and grilled, it yields a sweet, caramelized treat...no pie crust needed. Two perfect fruits to grill are large pineapple wedges or halved peaches. Grill them until they’re slightly softened, and toss with a splash of fresh orange juice and chopped fresh mint.

Homemade ‘ice cream’. Swap sugar-laden, high fat ice cream for banana "soft serve," which is made with a frozen banana, so you'll get a cold, creamy delicious treat! 

Skip the chips. When it comes to guacamole and chips, it's tough to stop after just one bite. Try this version for a more satisfying snack. Edamame adds filling protein to the mix and fills you up with health fiber.

Greasy potato chips provide very little nutritional value and damage to your waist line. Instead of mindless munching on those dangerous options, make kale chips. They might sound strange but, they're delicious! Spritz kale leaves with olive oil and a sprinkle of salt. Toss them in the oven until they are crisp, about 10-15 minutes. Store in an air tight container.

Skinny cocktails. As you know, frozen cocktails are packed with sugar, so lighten up with this "skinny" version. It calls for coconut water and fresh pineapple juice, so you'll get some added nutrients in your diet while not missing out on any delicious fun.

7 Secrets to Outsmart Your Supermarket

Conniving. Manipulative. Scheming. I’m not talking about your ex; I’m talking about your grocery store. On your next trip, be prepared to fight back against the tactics most supermarket chains use to get you to spend more money on "extras" that you don't really need—tactics that affect your wallet and your health.

You’re on your weekly grocery trip. You’ve got your list in hand, and you're ready to purchase the items you need for your healthy, preplanned meals. You walk through the supermarket doors and…oh! Look at the Fourth of July decorations! Visions of cookouts, party favors and kids with sparklers are now dancing through your head. You hang around the display, pick up a "two-for" deal on red, white and blue wrapped chocolates, and grab streamers and balloons because your sister-in-law might have forgotten supplies to jazz up the kids table for the party next week. 2,549 calories and at least $10 unplanned dollars later, you’ve been the victim of a grocery store plot.

Distractions at the grocery store happen, and that's no accident. Strategic product placements purposely distract you from your well-intended list and entice you to purchase those little extras. Supermarket chains spend thousands upon thousands of dollars to know exactly how, where, when, and why you shop. They use this information to get you to linger longer, fill your basket—make that your cart—to the brim, and spend more of your hard-earned cash than you intended to spend. But your grocer may be hurting more than just your wallet with these marketing maneuvers.

Let’s put on our spy gear and take a mental tour through the supermarket to investigate the nooks and crannies where stores hide their tricks. Take note so the next time you head to the grocery, you’ll have a plan of attack.

End the End Cap Enticement

Conveniently placed on the end of every aisle, "end caps" are home to sale items and seasonal kits that may not have been on your list but look oh-so-inviting when you see them. Items for s’mores, pumpkin pie, or green bean casserole are often creativity combined on these aisle ends. Foods on end caps are generally low in nutrients and high in added fat and sugar. Battle plan: If it’s on your list for greater health, you just saved a trip down the aisle. If it’s not, smile, but keep walking past the pretty display and find your next listed item.

Shelve Your Impulses

Major brands pay grocers to shelve their top-selling items at eye level. They even go so far as to place products geared toward children right within their little paws’ reach—cartoon characters, bright colors and all are low to the ground or cart-level for wee ones who sit in the seat of your shopping cart. Battle plan: Make an educated decision. Glance up and down before choosing an item (less inexpensive generic items, often the same nutritionally, might be lower or higher on the shelf than more expensive brand named products). And always check out the nutrition facts label. Also, if you are shopping with the kiddies, ask them to help you find healthful foods in the store. Turn your grocery list into a scavenger hunt checklist to play as you shop.

Show Seasonal Spirit Who's Boss

Fourth of July (Halloween, Thanksgiving, or really, any other holiday) is right around the corner and you can bet your buttons the local grocer won’t let you forget it! Decorations, party favors and supplies are mixed in with fat- and sugar-laden desserts and snacks, all in one convenient center aisle display. Grocery stores play on your holiday spirit, enticing you to pick up extra goodies on a whim! These add-ons amp up your bill at the check out and can add loads of calories to your stash very quickly. Battle plan: Plan your celebration, complete with healthy snacks and recipes, and stick to it. Ditch the “we just might need” mentality. Simplicity is best (and healthiest) during these times of year!

Boycott the Bakery

The smell of fresh bread, cinnamon rolls and apple pie is wafting through the baked goods area as you’re picking up your whole-grain bread this week. Your senses are begging you to bring some home; it just smells too good! Many grocery stores strategically plan their baking times during the busiest hour of the day. It has been proved that shoppers pick up more items when the luscious smells are present in the store. Battle plan: You've heard this one before. Never shop on an empty stomach. Shopping after a meal can help stave off cravings and keep you focused on the task at hand. Think about the delicious meals you are shopping for and don't let distraction get the best of you. If you must, send in the troops to grab your items and avoid any too-tempting aisles altogether!

Bust by Bargains

You see the signs: 5 for $10! Buy two get one FREE! 2 for the price of 1! These "bargains" can seem like a great idea , but consider the product you’re saving on. If it’s on your list of super-healthy, nutritious foods, go for it! You’ve helped your health AND your pocketbook. However, consider the product—healthfulness should trump a bargain every time. Do you really need five rolls of cookie dough or a free box of pastries? It's not likely. Battle plan: If you’re only getting it because it’s on sale, you probably don’t need it. The same rule goes for non-food items like toiletries, cleaning products and household items. No excuses here.

Free Yourself from Free Samples

When you see little carts set up with mini toasters and microwaves handing out bits and pieces of goodies, you’ve entered the realm of free samples. This tactic is widely implemented by grocers to increase products sales because it works wonderfully. Free sample stations are great ways to demonstrate the versatility of certain products, but how often are the featured foods healthful or nutrient-dense? How often are they full of vitamins, minerals, lean protein, healthy fats and fiber? How often do they feature whole, unprocessed foods that are naturally good for you? The products grocers generally hand out to promote sales are convenience items, ones that shouldn’t be on your shopping list if you're trying to eat healthier. Battle plan: If the product is free of trans fats, made with whole grains or free of added sweeteners, enjoy a little nibble. Use your label-reading skills to determine if it’s a healthful item you can pick up during your next grocery trip. Look at the amount of protein, calories, fiber, added sugars, salt, and types of fats to assess how healthful the food might be.

Outsmart Checkout Impulses

And the last, but certainly not least dangerous contact point between you and your supermarket's products is the checkout lane. Fully stocked with sugary, salty and saturated fatty snacks, these grab-n-go items can pack a punch when it comes to piling on empty calories. Along with the plethora of candy situated in the checkout aisle are cold sodas, foamy fountain drinks, salty trail mixes and magazines touting the latest weight-loss craze. You can easily add hundreds of calories and a few extra bucks to your bill in the minutes you spend checking out. Battle plan: Flip through a magazine you know you won't buy, chat with the person standing behind you in line, organize your groceries perfectly on the conveyor belt—anything to keep your hand from wandering to those impulse purchases. If you haven’t eaten in hours and you don’t think you can make it home, plan ahead and purchase an extra piece of fruit to eat on your ride home.

Focus first when it comes to grocery shopping. Be mindful and make your moves with intention to keep impulses at bay. Many times, our habits drive our purchase decisions and "wants" trump "needs." Making a list, sticking to it, and questioning yourself each time an "extra" almost lands in your cart will not only save you a pretty penny, but will also keep your healthy living habits on track.

Courtesy of SparkPeople.

SURPRISING FOODS CONTAINING GLUTEN

If you have celiac-disease, gluten-sensitivity or for some other reason you’re not eating gluten—the protein found in wheat, rye and barley—you probably know to steer clear of big, obvious offenders like bread, pasta and baked goods. But there are also foods that are sometimes made with gluten-containing ingredients that you wouldn’t necessarily expect to contain gluten. 

Here’s a list of surprising foods that are not gluten-free—a must-read if you have celiac-disease, are eating gluten-free or cooking for someone who is.

• Bouillon cubes and broths

• Dairy substitutes, such as nondairy creamer

• Rice mixes

• Potato chips

• Hard candy

• Licorice

• Jelly beans

• Cold cuts

• Hot dogs

• Salami

• Sausage

• Communion wafers

• French fries

• Gravy

• Imitation fish

• Matzo

• Sauces

• Seasoned tortilla chips

• Self-basting turkey

• Soups

• Soy sauce

• Vegetables in sauce

• Salad dressings

• Dry-roasted nuts

• Miso

• Soba noodles 

There are also ingredients that may contain—or be manufactured with—a gluten-containing grain or by-product. Here are some. You can find a more comprehensive list at www.celiac.com. 

• Artificial color

• Caramel coloring

• Hydrolyzed protein, plant protein, vegetable protein

• Dextrin

• Modified food starch

• Natural flavors, flavoring and juices

• Spice blends

• Smoke flavoring

• Stabilizers

• Emulsifiers  

Fortunately, thanks to the Food Allergen Labeling and Consumer Protection Act of 2004, it is easier now to identify wheat-containing ingredients: if a food or an ingredient contains wheat or protein derived from wheat, the word "wheat" must appear clearly on the food label.  

So read your food labels closely!   

KEEPING A SUCCESS JOURNAL

• Do you ever get discouraged about your weight loss progress? 
• Do you worry your efforts aren’t good enough? 

If you lose sight of the steps you’re actually taking, this simple and powerful tool can help bolster your confidence. Keep track of your progress with a success journal so you remain committed and positive when self-doubt gets in the way.

What is a Success Journal?

A success journal is a daily recording of all the steps you've taken to treat yourself with love and respect. Permanent weight loss isn't just about the food you eat. It's about how you treat yourself on all levels. Recording these positive steps helps you stay connected with your overall progress. You simply take a moment to reflect as you answer this question:

“What did I do today to take good care of my mind, body and spirit?

For example:

“I took the stairs instead of the elevator at work. I’m happy I did that.”

“I ate way too many cookies after lunch but I didn’t beat myself up. I let it go.”

“I took "me" time and read passages from an inspirational book. It relaxed me."

Every positive step you take brings you closer to reaching your goal weight. Recording even seemingly small steps, like parking away from the store entrance so you walk farther, helps you appreciate all your efforts and validates your progress. Ultimately, those small steps become new habits and create permanent lifestyle change.

A Success Journal Improves your Mindset

Positive psychology research emphasizes the value of acknowledging steps you take toward reaching a goal. When you routinely make a point of noticing, and appreciating, the positive changes you’re making, you begin to reprogram your mind. Your attention shifts away from looking only at what’s “not working” to more easily notice what’s going well.

You see what you look for. If you doubt you’ll reach your weight loss goal, you’ll find evidence that you’re not making progress. You may undervalue the positive steps you’re actually making. 

Recording daily successes helps you notice those steps.

Keeping a success journal isn’t just a “feel good” exercise, although it will help you feel good. It works because you train your mind and brain to scan your experiences and find the healthy choices you’re making. Your memory becomes imprinted with images of taking good care of yourself. This gives you strength.

Here are three ways using a success journal can support your weight loss journey:

1. Build Confidence

When you record your successes, you honor their importance and you honor you. It's great to hear positive feedback from others, but the greatest confidence builder is being your own best cheerleader. Keeping a success journal helps you do that.

2. Feel Inspired

Recording your successes keeps you emotionally connected to them. As you write each entry in your success journal, take a moment to praise yourself. This is important because the good feelings you have about your actions inspire you to keep moving forward.

3. Stay on Track

If you feel discouraged, a success journal can lift your spirits. For instance, reading past entries reminds you of all your successes and what you’re capable of. This helps you renew your commitment to living a healthy lifestyle. Or, simply writing an affirmation such as, “I am patient and gentle with myself as I release weight with confidence and love” may be all you need to soothe your spirit and get back on track after a difficult day.

Begin Today

Buy a beautiful notebook. Set aside a few moments each day to record at least three positive steps you took to nourish your mind, body and spirit. If this feels daunting, remember this includes even those small but important things you tend to overlook. 

• Did you walk past the candy bowl at the office? 
• Did you take a walk after work? Write it down. 

You can write in your success journal any time of day, but doing it right before bedtime helps you go to sleep in a positive frame of mind.

Recording your successes builds your self-worth and strengthens your determination. Your improved mindset supports you to keep moving forward as you release weight with pride and confidence.